Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.

Varieties

There are many varieties of carrots, but the variety typically found in supermarkets is from 7–9 inches in length and 3/4–1-1/2 inches in diameter. Carrots are usually sold packaged in plastic bags. Baby carrots were once longer carrots that have been peeled, trimmed to 1-1/2–2 inches in length and packaged. True baby carrots are removed from the ground early and actually look like miniature carrots.

Selection

Carrots are available and in season all year long. Look for well shaped carrots. Pick carrots that are deep orange in color. More beta carotene is present in carrots that have a darker orange color. Avoid carrots that are crackled, shriveled, soft, or wilted.

Storage

Carrots are best stored between 32–50 degrees in the crisper section of the refrigerator. If you buy carrots with the green tops still on, break off the tops and rinse, place in a plastic bag and store as described above. Storing them in the refrigerator will preserve their flavor, texture, and the beta carotene content. Do not store them with fruits. Fruits produce ethylene gas as they ripen. This gas will decrease the storage life of the carrots as well as other vegetables. This is why it is best to store fruits and vegetables separately.

Preparation

Although carrots lose some of their vitamins when peeled, dishes prepared with peeled carrots taste fresher and better. Cook carrots in a small amount of water until they are tender, or save time and cook them in the microwave. Season with dill, tarragon, ginger, honey, brown sugar, parsley, lemon or orange juice.

Recipes

Gingered Carrots
Makes 4 servings.

Ingredients

1 pound carrots
1 Tbsp. margarine
2 Tbsp. brown sugar
1/2 cup apple juice
2 Tbsp. fresh ginger, or ½ Tbsp. dried ginger
1/4 tsp. cumin
1 tsp. white pepper
A pinch of salt

Cook carrots in boiling water for 3 minutes or until tender, cool. In a sauce pan melt margarine and sugar until it begins to boil. Reduce heat, cook for 5 minutes to caramelize. Add apple juice and bring to a boil. Cook until sauce is reduced to a light syrup. Add carrots, ginger and cumin. Cook on medium heat until glazed. Add salt and pepper.

Nutrient analysis per serving: Calories 118, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 179 mg, Carbohydrates 22 g, Fiber 4 g, Protein 1.4 g.
Protein 4% Carbohydrates 73% Fat 23%

Carrots and Raisins Sunshine Salad
Makes 4 servings.

Ingredients

1 pound carrots (5 or 6) peeled and shredded
1/2 cup raisins
1 carton (8 ounces) low-fat vanilla yogurt
4–6 iceberg lettuce leaves

In a large bowl, mix all ingredients together, except lettuce. Cover with plastic wrap and refrigerate for 15 minutes. Toss again before serving. Serve on lettuce leaves.

Nutrient analysis per serving: Calories 157, Total Fat 1 g, Saturated Fat .5 g, Cholesterol 4 mg, Sodium 83 mg, Carbohydrates 35 g, Fiber 4 g, Protein 4.5 g. Protein 11% Carbohydrates 83% Fat 6%

Carrots and Pineapple Gelatin Salad
Makes 8 servings.

Ingredients

1 cup boiling water
1 small package lime flavored gelatin
1/2 cup cold water
1 Tbsp. white vinegar or lemon juice
1/2 cup fat-free mayonnaise
Pinch salt and pepper
1 carrot, shredded
1 can crushed pineapple in own juices, drained

Blend all ingredients together, except carrots and pineapple. Freeze for 20 to 30 minutes. Add carrot and pineapple. Stir and freeze for 1 hour.

Nutrient analysis per serving: Calories 60, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 176 mg, Carbohydrates 14 g, Fiber .5 g, Protein 1.2 g. Protein 8% Carbohydrates 92% Fat 0%

Crunchy Stir-Fry
Makes 4 servings
Each serving equals one and one half 5 A Day servings
Recipe Source: Produce for Better Health/Washington Apple Commission

Ingredients

1/2 cup onion, vertically sliced
1 cup carrots (2 medium), thinly sliced
1 tsp vegetable oil
1 tsp dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 Tbsp water
1 Golden Delicious or Criterion apple (medium), cored and thinly sliced

Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples, Serve hot.

Nutrition analysis per serving: Calories 74, Fat 2g, Calories from Fat 27%, Protein 2g, Cholesterol 0mg, Carbohydrates 12g, Fiber 3g, Sodium 12mg.

Power Gold Smoothie
Makes 4 (10 oz.) servings.
Source: PBH

Ingredients

2 cups chopped of grated carrots*
1½ cups pineapple juice
3 Tbsp. honey
3-4 ice cubes
½ cup vanilla nonfat yogurt

Place only chopped or grated carrots in blender and turn on high. Through lid, slowly drizzle in about 2 to 3 Tbsp. of the pineapple juice, allowing carrots to be pureed until smooth.
Slowly pour in remaining juice with honey. Allow to blend until smooth and somewhat frothy; then with blender on high, add ice cubes. Blend until ice cubes are blended smooth. Stop blender, add yogurt, return lid and blend until mixed.
Poor into chilled glasses and enjoy!
*Chef's Note: Using raw carrots in this smoothie will produce a unique texture. If smoother consistency is desired, microwave the grated carrot with 1 Tbsp. water in a covered microwave dish on high for 2 to 3 minutes. Proceed as above.

Nutrition analysis per serving: Calories 180, Fat 0g, Protein 3g, Carbohydrate 43g, Cholesterol 0mg, Fiber 2g.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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